Workout

5 rounds for time of:

3 Strict Muscle-ups

15 GHD Sit-ups

30 Double Unders

rest day or make-up day

Workout

Each for time:

Bike, 10 km

50 Strict Pull-ups

30 Strict Handstand Push-ups

Workout

30-20-10 reps, for time of:
Dumbbell Snatch, 0.33x bodyweight
Pull-up

Workout

For time, fast and heavy:
21 Dumbbell Thrusters, pick load
Run, 400 m
18 Dumbbell Thrusters, pick load
Run, 400 m
15 Dumbbell Thrusters, pick load
Run, 400 m

Rest day or make-up day

Workout

Open Workout 15.4

As many reps as possible in 8 mins of:
3 Handstand Push-ups
3 Cleans, 185/125 lbs
6 Handstand Push-ups
3 Cleans, 185/125 lbs
9 Handstand Push-ups
3 Cleans, 185/125 lbs
12 Handstand Push-ups
6 Cleans, 185/125 lbs
15 Handstand Push-ups
6 Cleans, 185/125 lbs
18 Handstand Push-ups
6 Cleans, 185/125 lbs
21 Handstand Push-ups
9 Cleans, 185/125 lbs
...
Continue adding 3 Handstand Push-up reps each round and 3 Clean reps every 3 rounds until time is complete.

Workout

“Tempo Cindy”

Complete as many rounds as possible in 20 mins of:
3 Tempo Pull-ups
6 Tempo Push-ups
9 Tempo Squats

Gym Update

The power is back on!

Workout

Front Squat 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Schedule Reminder

Classes are at 8am, 9am and 5:15pm only today

Gym Closure Notice

The gym will be closed Sunday, 2/15 due to an ongoing power outage.

Check back for updates

Workout

rest day or make-up day

Schedule Update

Limited class schedule on President's Day

Monday, February 16th

8am, 9am and 5:15pm only